Tuesday October 29, 2013

Posted on Oct 28, 2013 | 0 comments

I’m so excited to see all of your results at the end of the 30 days!!!! If you were unable to make it in today and would like to participate in the Challenge, please let a trainer know and we can set up a time for you to come in and make it up!

STAY STRONG, people! Remember, if you fail to plan…you plan to fail! Meal prep is key!

 

Strength:

Overhead Squat

EMOM, 1 rep OHS, working up to a 1 rep max!

 

WOD:

20 Burpee Dumbbell Box Overs 45#/30#

20 Clean & Jerk 115#/75#

60 Double Unders

400m Farmer Carry  45#/30#

60 Double Unders

20 Clean & Jerk  115#/75#

20 Burpee Dumbbell Box Overs 45#/30#

 

CROSSFIT MELT

7 Rounds for time:

15 Hand Lift Push-ups

12  Alternating Dumbbell Snatch

9  Sumo Deadlift High Pulls w/ barbell

Run 250m